200916
Verdant CrossFit, Verdant CrossFit North – CrossFit Drop Reverse Lunge (5 5 5 5) Standing on 45lbs plate, Hold 2 KBs in Front Rack and do a Reverse Lunge.Use same weight for all Sets Weighted Pull-ups (5 5 5 5) Superset this w/ Lunges and use same weight for all sets Bench Press (5 5 […]
09152020
Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Warm-up (No Measure) Tabata Warm up – :20 on, :10 off x 4 each Glute bridge Bear crawl Reverse lunges Plank Bulgarian Split Squat (X X X X) Bulgarian Split Squat 4 sets of up to :30 hold/:30 max reps Superset with barbell hip thrusts 4×10 Hip […]
09142020
Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Warm-up (No Measure) 2rds 5 each Cubans, I’s, Y’s, T’s 20 band pull-aparts 10 scap push-ups 10 downdog to updog transitions Push-ups (1) Find max push-ups and pull-ups Do 2-3 warm up sets of push-ups, then 1 set max out push-ups. Whichever scale they can do. Make […]
200914
Verdant CrossFit, Verdant CrossFit North – CrossFit Back Squat (5 5 5 5 5) 65, 70, 75, 80, 85 EMOM: Metcon (Weight) 8 EMOM 4 Power Snatch 60-70% 15 Wall Balls 20/14This is VERY hard. Try to do some kind of snatch. Hang snatches are great. Each minute you do the snatches AND the wallballs. […]
09112020
Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Metcon (Time) Goal today is to do a long workout that should be done unbroken and should take around 20 min 3 Rounds 120 Single-Unders 30 Deadlifts (135) 40 Box Jump Over 40 Pistol Variant (step on back of heel or stand on a box)
200910
Verdant CrossFit, Verdant CrossFit North – CrossFit Warm-up (No Measure) Warm-Up 2000M Row/1 Mile Run Rings: Metcon (Time) 4 Rounds 2 Strict Ring Pull-Up 4 Toe to Ring 2 Ring Muscle-Up 4 Ring DipsThis can be scaled to the bar. Or it can be broken up into pieces based on progressions. Time Cap 10:00 BB: […]